At least once a week on any local news channel anywhere in the country there is a color piece on an octogenarian who just completed a marathon, or a 98 year old man who went skydiving, or a team of rugby players all over the age of 60. It’s not just for the young.
While age does take its toll on joints and muscles and can cause some discomfort, principles such as strengthening the body, improving flexibility, strength and maintaining good cardiovascular health are still applicable for senior citizens. While intense sprints in the wind and pulling off hundreds of pushups might not be the best way to get older fitness, there are plenty of exercise options for those over 65. We have compiled a list of some of our favorites.
Swimming
Can’t sprint? Swimming! Swimming offers a combination of intense exercise (particularly the core), and a low-stress environment. Seniors with arthritis will find swimming to be one of their best options for exercise. It is especially appealing for seniors who have brittle bones or elderly women with chronic back pain.
Tai Chi
No, this is not a spiced herbal beverage available at Starbucks (that’s chai tea). It’s an ancient martial art that emphasizes balance, coordination, and subtle movement. Although it is considered a martial arts, this art can be seen as much more than a mere martial. It is an excellent exercise for seniors, as it does not require speed. And regardless of age, many use Tai Chi as a form of stress relief as well as fitness
Yoga
If you take kindly to Tai Chi, Yoga would be a next healthy step. Although yoga is more intense than Tai Chi it can still be useful for seniors. This helps to lengthen, strengthen, and increase flexibility. There are also many routines and yoga poses that can help with back pain.
Hiking/Walking
The most primal exercise, and perhaps the best, humans were meant to hike. Long, low-impact walks are what the human body was designed to endure. This is especially true for elderly people. Outdoor hiking encourages flexibility; it’s the antithesis of the treadmill. Senior citizens can still get moderate cardiovascular exercise from a slow hike, even if it is not too intense.
Rowing
This is not a traditional exercise for the elderly. When people think about senior fitness, they don’t think of 60+ rowing teams. However, rowing can be a tough upper-body workout without all the grind and pump of the gym. Rowing exercises the quads, core and leg muscles. You can also get a fresh perspective, which is essential for senior living. A relaxing workout on the shores of a local stream can be quite enjoyable.
Back Flips
Okay, maybe not. It is definitely not for elderly people. The first five should be followed.
Let’s have some fun. It doesn’t take much to get your body and mind moving. Simple activities, such as gardening or dancing, can work well. It’s not essential to spend an hour per day in the gym. If you want to get your blood flowing, then a walk to the corner grocery store may be enough. It’s the same principle for senior fitness: find fun, satisfying activities, avoid boring routines, and be open to including others.